The Cyclocross Workout Of The Day for Thursday, 9.10.15. “Farewell, old friend…”

Howdy folks,

I woke up this morning to the incredibly sad news that my friend Jerry Baker had passed away. From his family:

Dear friends & family, sorry to deliver this sad news: Surrounded by loving family, Jerry Baker passed away early on September 10th after the sudden onset of acute leukemia. Please share this news to anyone he has touched. We will follow up with more details once we figure things out.

Love from Spot, Julia & Andy

If you ride a bicycle in the Seattle – or Washington State – area, you owe Jerry a debt of gratitude for a lifetime spent expanding and improving the cycling scene. From race promoter to clothing purveyor, from Marymoor Velodrome to Cascade Bicycle Club, Jerry’s influence lives on in the hearts of the generations of cyclists he touched. As a founder and guiding force behind the original Seattle Cyclocross series, Jerry’s influence on the sport of Cyclocross in the US at it’s infancy was seminal and profound.

Thank you for everything, Jerry.


Heartsick, on with the workout…

We’re going to be doing some more running today, and we’re going to be running on stairs, so… well… start by finding yourself some stairs.

These are going to be short intervals, so you don’t need stadium stairs or anything like that. Something in the neighborhood of one single flight of standard office building stairs is perfect.

In a pinch, you can use a grassy knoll or hillside, but stairs are really the ticket for what we’re dong today.

– get on your bike and warm up for 15 minutes or so.

– Mosey on over to your stairs and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

– Repeat x3

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x3

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stair step at a time. Jog down.

– Repeat x3

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stair steps at a time. Walk down.

– Repeat x 3

Rest again.

– Sprint up stairs, combining the previous two exercises; long step, followed by 2 short steps. Do 1x.

Walk down.

– Run up stairs, high knees, exaggeratedly so

Repeat x3

Rest again, 2-5 minutes.

Sprint up stairs, free form, just go as fast as you can. Go until spent.

– Repeat entire damn thing if you’re a freaking animal.

Get back on bike, spin out your legs, go home.

Notes –

– If you can, go really damn hard. If you do this right, it’s a brutal workout.

– If you haven’t been doing much running this season, be careful. Don’t overdo this, and don’t risk screwing everything up for the rest of the season by blowing up a knee or something. Better yet, try this.

Have fun!


As always, please check out…


~ by crosssports on September 10, 2015.

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